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MOVE+

MAH 171020 PLUS

WARM UP
2:00 Cardio Choice
into…
3 SETS
:30 Lunge w/ Twist
:30 Kang Squats

Cardio Options:
Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

STRENGTH: SATURDAY SQUATS
E2MOM x 14 MINUTES
10 Squat Rotations
10 Goblet Squats

Hips, glutes, quads – the legs are about to get their pump on! Aiming to move through the Squat Rotations controlled, before pumping out the Goblet Squats.

SQUAT ROTATIONS
If you need to modify, complete a step back lunge.

GOBLET SQUAT
If you need to modify, complete an Air Squat (to height if necessary).

WORKOUT: SATURDAY LEGS
EVERY 4:00 x 5 SETS
10/10 Jumping Lunges
15 Goblet Squats
20 Quad Heel Taps
30 Double Unders

*Complete all 10 reps on one side and then all 10 reps on the other.

EQUIPMENT:
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.

WOD BRIEF
Whilst there is a time element to each round of this workout, we are focusing on quality movement, over how fast you are getting each round done.

JUMPING SPLIT LUNGES
If you need to modify, stay in a split position and complete 10/10 split squats.

GOBLET SQUATS
Remove the weight and complete Air Squats (to height if necessary).

QUAD HEEL TOUCHES
If you need to modify, lay on your back and complete Alt Bicycle Crunches.

DOUBLE UNDERS
Any Jump rope variation here – we want to cap our efforts at :30 each round.
No rope? Penguin Taps or Lateral Hops over an object are great option!

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